Half Forward Fold

Ardha Uttanasana

Pronunciation: (aRE-dah -POSH-ee-moh-tan-AHS-anna)

Level: Basic


1. From Mountain pose, exhale the arms out to the sides, hinging at the hips come forward with a flat back and hold half way.

2. Reach the hips towards the back and the crown of the head towards the front. Keep the legs strong and reach the fingers out to the side walls. To work the low back muscles more, reach the arms forward toward the front of the room.

3. Breathe and hold for 2-6 breaths.

4. To release: either come forward into forward fold or inhale back up into Mountain pose.

Benefits + Contraindications

Benefits: Half Forward Fold strengthens the low back, builds core body strength, and lengthens the spine.

Contraindications: Recent or chronic injury to the hips, back or shoulders.

Modifications + Variations

Modifications: If there is any strain on the low back, place the hands on the hips.


Use one or more of the following postures to build a sequence leading up to this pose: Mountain.

Use one or more of the following postures to build a sequence ending after this pose: Mountain, Forward Fold, Warrior III.

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